The Lower Body (Hips, Knees, Ankles and Feet)

The Lower Body (Hips, Knees, Ankles and Feet)

This collection of videos focuses on the lower half of the body - the feet, ankles, knees, legs, hips and glutes.

Subscribe Share
The Lower Body (Hips, Knees, Ankles and Feet)
  • Shorter Workouts: 10 Minute Hip Strengthener with Paul Howse

    Strengthening the hips is so important to keep our spine and our knees healthy!

    In this short workout, Paul takes you through his favourite exercises for improving hip strength and mobility.

    With thanks to Alex Evans & Fleur Webb

    Paul began practising Pilates in 1999 after sustaining...

  • Masterclass: Hypermobile Knees with Dr Suzanne Martin

    Hypermobility can affect the whole body but one of the most common and badly affected areas are the knees.

    In this masterclass, Suzanne will talk you through how to spot signs of hypermobility in clients and how you can help clients with hyper-extended knees to improve their strength and cont...

  • Masterclass: Lateral Hips – Mat Masterclass with Cara Reeser

    This intermediate-level mat masterclass with Cara focuses on developing the strength and dynamic stability of our lateral hips, or 'side hips', which in turn help to support our lower back. This class incorporates new ideas and variations, as well as traditional Pilates Mat repertoire.


  • Longer Workouts: Hip Release with Spikey Balls with Kate Hodder

    This flowing class with Kate is the perfect antidote to the stresses modern life places on the lower body! Sitting for prolonged periods can lead to tightness in our hips and, ultimately, low back pain. In this class, you will learn how to open up the hips and release tension using the ever-popul...

  • Masterclass: Hip Strengthening Mat Masterclass with Cara Reeser

    In her first masterclass for Body Control Pilates Central, Cara focuses on hip, bum and trunk strengthening exercises and sequences, which start slowly and build up to a thoughtful intermediate level class. The class uses 1 or 2 yoga blocks.

    With thanks to Chiara Favaretti & Rachel Bish


  • Masterclass: Hip Extension Freedom with Katherine Pentecost

    Hip Extension Freedom...who doesn’t want more of that? There are many reasons we often struggle attaining our full range of movement in hip extension and it’s not just about stretching ‘tight hip flexors’. This session is focused on strengthening our hip extensors, including looking at the role o...

  • Shorter Workouts: Firing up the Glutes with Matt Marney

    In this dynamic short workout, Matt shows us how to get those often-neglected glute muscles engaged, fired up and ready to work!

    Thanks to Emma-Jayne Rushby & Kevin Bradford

    Matt has been a personal trainer since 2003 and has been involved in every aspect of the fitness industry includin...

  • Tutorial: An Introduction to Ankle & Foot Function with Ian Sadler

    In this introductory tutorial, Ian looks at the anatomy of the foot and ankle joint and discusses several exercises which can help improve their function and alleviate common problems.

    With thanks to Eleanor Kifun

    Ian is a specialist podiatrist. He spent five years as a battlefield medic ...

  • Masterclass: Squat Variations with Sarah-Louise Warden

    This intermediate level class is designed for clients with no knee issues and looks at how we can add variety to ever-popular squats! A foam roller and yoga block are used for modifications.

    Thanks to Alex Marshall & Jacquie Biggs

    Sarah was a dancer in West End shows with credits as a per...

  • Masterclass: Hip Centric with Nathan Gardner

    This class showcases a handful of the exercises covered in Nathan's HipCentric Workshops. The primary focus of this class is on the hip extensors.

    Thanks to Emma-Jayne Rushby & Julie van Leer

    Nathan has been teaching Pilates for more than 15 years and has over 30 years’ experience in phy...

  • Spotlights: Joint Anatomy of the Foot & Ankle with Ian Sadler

    This short 'Spotlight' segment with leading podiatrist, Ian Sadler, looks at the structure and the function of the human foot and how understanding the anatomy of the foot can help with common foot problems.

    Ian is a specialist podiatrist. He spent five years as a battlefield medic in the Br...

  • Longer Workout: Healthy and Happy Hips with Nathan Gardner

    This 20 minute workout with Nathan is perfect to do either at the beginning or end of the day to recharge and boost hip function, as well as toning the parts other exercises simply can’t reach!

    Thanks to Hannah Garcia and Chiara Favaretti

    Nathan has been teaching Pilates for more than 15...

  • Tutorial: Hip Position in Global Posture with Daniel Vladeta

    In his latest tutorial for Body Control Pilates Central, Daniel looks at how the position of our hips can affect our wider, global posture and, in particular, the orientation of our pelvis.

    This tutorial follows on from Daniel's previous 'Shoulder Position in Posture and Stability' tutorial w...

  • Spotlights: Heel Pain and Plantar Fasciitis with Ian Sadler

    Many of us will struggle with heel pain at some point in our lives but how do we know the difference between general heel pain and an injury to the plantar fascia (plantar fasciitis)?

    This short 'Spotlight' segment with leading podiatrist, Ian Sadler, looks at how plantar fasciitis commonly pr...

  • Tutorial: Psoas - Clever Guy of the Pelvis with Cameron Angus

    The psoas has become quite an obsession in the movement community...but is it really responsible for all we believe it to be?

    In this tutorial, Cameron looks at the anatomy of the psoas and it's role as a hip flexor and stabiliser and also a spinal flexor, extensor and stabiliser! He then takes ...

  • Spotlights: What is a Bunion and why does it matter? with Ian Sadler

    Bunions are incredibly common and yet very few people know what causes them and what effect they can have on our gait and posture.

    In this short Spotlight tutorial, Ian explains why bunions develop and what needs to be considered when dealing with them.

    Ian is a specialist podiatrist. He spen...

  • Short Workout: Hip Work on the Reformer Tower with Rachel Bish

    This short Reformer Tower class with Rachel is designed to wake up and work your hips and to get your spine moving.

    This class uses a Balanced Body Allegro 2 Reformer Tower available from Balanced Body:

    With t...

  • Masterclass: Dynamic Hips with Kristi Chaussard

    We are delighted to welcome Kristi to Body Control Pilates Central with this 'Dynamic Hips' masterclass!

    This masterclass uses a theraband (resistance band) and sitfits/balance cushions to help build strength, stability and flexibility in our hips.

    All equipment can be purchased from Sissel U...

  • Tutorial: Achilles and Patella Tendinopathies with Kyle Blackburn

    In his latest tutorial, Kyle explains what we mean by 'tendinopathies' and explores what we can do to help clients who are affected in either their achilles or patella tendons.

    With thanks to Hannah Garcia

    Kyle is very well-known to Body Control Pilates teachers through his work on the Lev...

  • Tutorial: Post-Operative Hips with Cameron Angus

    In this latest tutorial, Cameron looks at how Pilates can help clients who are recovering from hip surgery and hip replacements, by helping them to regain strength, control, function and confidence.

    The exercises are suitable for 2-3 months post-surgery once initial physiotherapy/rehabilitation...

  • Masterclass: Taking on the Triadball with Michael Fritzke & Ton Voogt

    Michael and Ton are back with more fun and fabulous Triadball sequences and exercises, designed to keep you moving and smiling!

    With thanks to Ai Lin Tong and Zoe Fairlamb

    Michael and Ton are internationally recognised Pilates Master Teachers, presenters, educators, consultants, and innovator...

  • Longer Workout: Hips Workout - Mobilise & Stabilise with Kathy King

    In her second 'Mobilise & Stabilise' workout, Kathy turns her attention to our hips with a series of exercises that help to keep our hip joints moving, in order to build better strength and control.

    With thanks to Danai Pappa & Jazzi Craddock

    Kathy is a London-based Body Control Pilates tea...

  • Masterclass: Working the Pelvis and Legs with Michael Fritzke & Ton Voogt

    This masterclass with Michael and Ton focuses on exercises designed to build strength and stability in the pelvis and the legs. These exercises can be added to a longer, balanced matwork class or performed on their own to target these specific areas.

    You will need a small spikey ball and a resi...

  • The Essentials Collection: No.17 The Essentials Hip & Knee with Rachel Bish

    Join Rachel as she reviews the anatomy of the hip and knee, explores joint movements, and takes you through a range of matwork exercises.